Dot Drills
Here is a five-dot pattern to do different footwork in agility drills. Try to work together with the hips and feet to control the body mass.
Hopscotch, this is just simply coming together in the center and splinting out at the forward back dot.
Single-leg hop utilizing all the dots.
Two foot-skier hop, using both feet touching the dots same pattern as doing the single leg.
Hopscotch with a twist. Here, we are going to get hip rotation by snapping the body around in a 180 when we get to the end. Use the arms to add in good body control with this drill. When you get to one end, turn right. When you get to the other, turn left.
When doing the dot drills, you can do each one of this as its own work out or you can mix them all and make a multiple series out of it. Whatever you do you want to do about 30 or 35 seconds of continuous work per set.
Here, we are doing four repetitions of each variation per set. We would do three to five sets of these per work out session.
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